Polar Vortex

 

Greetings from Central Illinois and the Polar Vortex!

 

 

One of my Small steps for weight loss...

 

committing to working out

1 day a week then eventually 5

Here is the week we finally made it to the gym all five days!

We've been lifting more and running but switched to a routine of

Run-lift-run-lift-run  3-6 miles 5x a week

 

The MAN has been off ice climbing!

Here he is at the Michigan Ice Climbing Festival

 

Sending me his love...

I've been finding lots of time for my couch...

sometimes with a sick kid or on a weekly snow/cold day

 

 

 

 

Newest yummy! Spring Rolls with Spicy Thai Peanut Sauce

I made these last week twice!

I want to purchase some brown rice wraps but we aren't exactly in a metropolis so it was just the regular rice paper wraps until I order brown rice wraps online.

 

I had leftover chicken and added some Asian seasoning with ginger in it

cut up carrots and an English cucumber

another time I used bagged broccoli/Kale slaw

wet the rice paper and lay it on a cutting board

Roll up the chicken (measured 1 oz) and veggies

1 point each

 

The Spicy Thai Peanut sauce

PB2-2 T

1T water

1T soy sauce

Ginger-fresh or dried

1T rice vinegar

1t-sesame oil

1/2 clove of garlic

sirracha to taste for spice

pulse that all in my magic bullet

 

(this recipe is about 3 points but my husband and I could share it)

 

 

Not much to report on the fitness end!

It is so so cold here in Illinois that long workouts are hard to come by.

I am missing my longer running and my weekly running partner, Pam.

I ran a winter trail race on Saturday.

 

This is my husband running "Superman Hill"  This is only half the hill!

 



This race was probably harder for me than the 30 mile race I did in October. 

It's only 4.25 so that says LOADS!

The snow was high and after getting packed and run on just totally killed my calves and ankles.

 

We added screws to our trails shoes!

 

 

This is me toward the end.

 



And it's been one year since I was in the midst of my vocal chord paralysis.

Praise God there are no other issues!

 

 

I ran a 30 mile Ultra Trail run

I am 42.  I only discovered running in adult hood.  I was on the track team but you can ask any of my friends-we didn't train.  In fact, I remember once running three blocks and sitting in a ditch until we thought enough time had passed that we could return to the school and it would look as though we ran.  

Once, our middle distance relay made it to State.  Guess who was alternate?  Oh CRAP!

Turns out I never had to run but yep that was scary.

I also either threw up or had diarrhea before pretty much every track meet.  Nerves?

Sick.  I know.

So that is why running naturally was such a love of mine (insert sarcasm here)!

It wasn't until I needed to do something to lose weight that I even considered running.  I started slow, and short, on paved roads or the treadmill.  Then one day I took a chance at running a trail and fell in love.

Trails are beautiful!  In the summer they are shaded.  On windy days they are guarded.  But boy ooh boy on rainy days are they muddy.  I don't like mud.  It's heavy and I have enough weight to cart.

I don't run trails after rain.  Don't even ask.

I am not sure I'd say I was competitive.  Maybe I am.

I get bored quickly with stuff though.  I think that is why in all my races I never repeat one-distance, location, I never have.  Until now... I plan to repeat the 4 mile winter trail run in February.  

First, these trail runs they really make me look better than I am.  Very few 40 year old women have gotten into this so I place and get a medal! 

BAM!

Second, the trail running community is FUN!  I am a member of a Facebook group.  They post when they are running and you can meet up.  I run with my husband and have gotten to know many of them so I know their paces, personalities, etc and feel totally safe if I need to run and he can't go with me.  They push me-through humor-"You'll be fine"- and they are sooooo laid back.  One slogan for a trail race:  "Course markings are on the right...unless they're on the left."  Ha!  They are people who love to run and all that they do is for the love of the run, their community and the trail system.

And last, there is no shortage of interesting courses!  That one I ran above?  Started at Midnight.  It was a "5ish" mile course.  It poured for hours then sprinkled all through the run.  My feet were so heavy I actually cursed at my husband for being so excited and encouraging. 

All in all the beer in my hand at 1 am, soaking wet, I was glad I did it.

So this fall... the buddies I had made while running our long 10-20 mile runs over the summer months encouraged me to try the 30 mile Ultra.  I began my excuses about not having trained.  I mean.  Really. I am a normal 42 year old mother of 2.  It doesn't even seem like a logical possible thing someone COULD do.  Their response?  "You'll be fine."

And I was.

Sure I was sore.  It was days before stairs didn't invoke fear.  But man the accomplishment!

You know what?  I would do it again.  I even hinted that I might try the 50 mile.

So how?  How does one just say.  I think I'll run a 30 mile race.  I mean hey I put in 20-25 miles a WEEK but yeah.  Let's giver a try!

Well I researched as usual.  I decided that I would only eat real food.  I took two protein bars that I knew I would like and that agreed with me.  I had a 2L pack for water.  I ran with this pack for two weeks trying to adjust to it's feel and weight.

My advice:

Our race directors had wonderful food options on course about every 3.5 miles (I did 4- 7ish mile loops).

tortilla wraps with lunch meat

dill pickles

olives

grapes

watermelon

They also supplied water.

I took a change of shoes which I desperately needed to change into after lap #3.  I applied band aids at that lap too.

I wore layers that I could shed and did.

I was on my period.  GAH! Day 2-usually my worst cramp day!  I took my tampons in my pack but I also took midol every 4 hours like clock work.  My period actually stopped during the race. Praise GOD!  The midol had caffeine which was great in actuality.  

I took 2 E-caps at the beginning of each of my laps.  These are electrolyte caplets.  I hate gatorade and that stuff.  Just give me plain ol water.  I sweat so much I was covered in a white crystal but had no ill effects from any of it.

I kept moving.  I walked every hill-the whole time-even when I was fresh in the beginning.  I ran all straight ground at an even consistent pace.  I only had to pee once in 7 hours.  I didn't stop and chat at the food stations.  I grabbed food and kept moving.

The solitude, scenery, and people were awesome and I enjoyed that race and the experience although long.

At this point I equate it to childbirth.  I remember only the end result and the goodness of it all.  The hard stuff is sort of blurry.

Would we do it again?  These looks say it all.

Weight lifting

I'm going to look into this weight lifting stuff.  We are on week 2 of bodybuilding.com heavy lifting workout #1. I have run and lifted but never just all out lifted.  At this point I lift daily Monday-Friday.  Run long Saturday and run short Tuesday/Thursday (with some speed work in there).  I use Sunday as optional day off or run day.

 Winter seems like the perfect time to see what it does for me.  It's harder to find good trail days, days that are not windy or days that are not down right cold.  I mean last week we had a polar vortex for crying out loud!  Can I really keep the weight off?  Can I transform my body?  How will I do on that scheduled trail race in February? Worse?  Better?  Hmmmm

Today I am adapting a recipe I found on pinterest:

http://www.pinterest.com/pin/9429480443919976/

It's originally from Tasty Kitchen

So here is my adapted recipe:

• 3 whole Ripe Bananas, Mashed Until Creamy
• 1/2 cup PB2 (mix it as instructed on label)
• ⅔ cups Unsweetened Applesauce
• 1/2 cups Vanilla Whey Protein Powder- I used Probody Lean (this is not 100% gluten free tho)
• 2 teaspoons Vanilla Extract
• 1-½ cup Quick Oatmeal, Uncooked
• ¼ cups dark Chocolate Chips, Optional

Preheat heat oven to 350ºF.

In a large bowl, mix mashed banana and PB2 until completely combined. Then add in the applesauce, vanilla protein powder and vanilla extract. Mix again until completely combined.

Add in the oatmeal to the banana mixture and combine. 

Add the dark chocolate chips

Let dough rest for 10 minutes.

Grease an 8x8 square baking dish with some olive oil and pour in the dough and spread evenly.

I baked mine about 20 minutes or so until a toothpick came out clean.  I then cut them into 6 bars.  I layered them with wax paper in a tupperware container and the hubs and I have been eating them for breakfast and as a snack.

Here is our review:

YUMMY!  I love the texture of these bars...like a gooey oatmeal bread.  I eat them cold but warming them is sooo good too.

3.5 Weight Watcher points each
about 10 grams of protein and 4 grams of fiber per bar for mine.

Heading out for my run on Saturday.
I don't ever look in the right spot when I take selfies.
Totally look like I am waiting for something to happen.

Part of my route.  

I only did 4 miles Saturday and then ran 6 with a pal on Sunday.

I am also sick and congested with a cold.  My pace was better than expected though.

I also cooked some meals ahead of time this week.  Hubs and I have lunches for the week now.

Sum Sum Summa time and fitness

It is GROSS out!

The heat has got me clinging to my cool air conditioned bedroom each morning.

I.CAN'T.GET.UP!

So then my runs are later and my sweat production is MASSIVE!

I feel like that hairy guy in Along Came Polly playing against Ben Stiller.

So much sweat!

My running pals help.  

But for Hubs and I we would prefer to snuggle in a cool bed...  

...then feel horrible about it later in the day.

Last night we did a spin class with our daughter since we didn't get up!

Each morning I get up and if I am going to work out I take some e-caps and drink a glass of water.

My cramping seems to be better!  I think I am getting fewer headaches too.

I started chaffing again from all the sweat.

Sports Shield is good.

We love the roll on verses the stick.

I tried some new shorts from Target.

No dice.

They wanted to hide up north so far that I spent a good part of my energy pulling them 

outta yonder every few steps.

Too bad.  They were cheap and made my legs look long.

A girl can use all the help she can get on both of those fronts!

Tonight we head to a local running store to find some that might work better.

Had a personal best last weekend before the heat really got out of control.  This morning I eeked out only 2.5 at just under 9 and threw in the towel so I could protect the thighs.  We hope to run 10 on the trails in the morning.

And lastly I am hoping I have my eating back on track.  

Too many events pulling me to eat less than clean.

I spent the morning cleaning and cutting.

Prepping and planning.

And for every horrid pic I post of myself I must counteract with one where I look like a woman who actually bathes and cares for herself.

Happy Friday guys!  Stay cool.

Deck of cards

I love to workout with my husband.  It's hard at times because we run different paces and are at different levels when it comes to strength training but we have managed to find ways to work out together over the years.  He keeps me so motivated and I have tried many things I would never have tried on my own...and I am healthier for that!

Recently, I have been learning about the benefits of strength training for weight loss. I used to think if I just ran and ran and ran I would off set the calories I ate.  But I am learning that becoming lean and burning calories is most effective when you add in strength training or even plyometric work outs.  So now We usually have one rest day and then alternate running and strength.  

A typical week looks like this: 

Sun-alternate strength training such as this Deck of cards work out

Mon-recovery run-middle distance

Tue-Body pump at the gym

Wed-Speed work and shorter run

Thur-Body pump at the gym

Fri-Rest

Sat-Long run

Here's a great little article from RUNNER'S WORLD about it all.  It touts the following

1.  Muscle burns more calories: 

"Your body typically uses about 4.5 to seven calories per pound of muscle every day. If a 160-pound runner with 20 percent body fat increases his muscle mass and lowers his body fat to 15 percent, he'll burn an extra 36 to 56 calories a day at rest—simply by adding muscle."

2.  You'll be more efficient:

A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. 

3.  You'll be less injury prone:

  If you increase your strength, you'll also increase your joint stability, reducing your risk of repetitive stress injuries," says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well.

Between my chiropractor and what I have learned about workouts I know this to be absolutely true!

So this brings me to the title of this blog... a fun little workout for my husband and I that really mixes it up and makes for a great work out!

The Deck of Cards

We choose 4 activities.  We try to choose things that will allow us a total body work out.  You might want to do  it multiple times a week arms one day, legs one day, core another.  We run for a mile or about 5-10 minutes to warm up.  We like to set the timer on our phone and try to move quickly from one to the next.  It keeps the cardio up and we try to beat our previous time if we can.   

Our 4 go to activities are.

goblet squats

Weighted ball sit up with partner

Burpee

and the pull-up

I use the machine at the gym and the hubs starts with pull ups then he adds a box for one leg or switches to the machine if he needs too.

BAM!  You're welcome!

The thoughts in my head

While running on the dreadmill this morning I did battle again with the thoughts in my head. First it starts out that I think I am racing the people around me.

Can I pace with them?

Am I faster?

Can I out last them?

I wonder how long he has been here?

That actually works for me.  It challenges me and keeps me going.  That is why I like to run with the hubs.

We rarely talk while we run but I know he is there and that we committed to a distance or time.  That makes all the difference.  Today he was out of town.

Then my running partners (aka complete strangers) leave.

Now I am left to my thoughts.

At first it's good and I would say that God tries to help me out.  He DJ's some good tunes and I continue.  But then I am soon bored with that too.

Time to battle and here are some of the thoughts that can derail me.
You have to go to the bathroom. 

You need to stretch.

You aren't going to have enough time to finish.

You worked out enough this week.

It's good that you just got here today.

This is a fine distance to stop.  Good job.

Do more tomorrow than you planned.

SHUT IT!

Today my answer was to run faster.

I don't know if I thought I would out run those thoughts but it worked.

Might have been that I was running so hard for my usual pace that I couldn't think about anything else except for not falling off the back of the dreadmill.

And bam.

Done.

5 miles in 46 minutes

I think you could have done 6.

SHUT IT!

This work out business has me stumped

I plan my menus, I make a grocery list, and I work out according to our planned schedule.  So why am I not losing any more weight right now?  UGH!

Three weeks straight.  Lost .4 lbs.  There is a point before that 4.

As in not even half a pound!

Hubs is so encouraging.  I know he is right.  I am gaining muscle.  

The motivation is the weight loss, feeling better and how my clothes fit.

Luckily my energy increase has been great.

I don't know if it's because 

I am healing from the vocal cord paralysis 

(I was exhausted at the end of every day)

or 

it's all these supplements and this healthy eating

or

it's the exercise (endorphin's)

or

it's just less weight on the bod gives you more energy.

It's all good either way :)

So...research.  You got it.

Strength Training Weight Gain Explained by Pink Lemonade's Blog

Tom and I continue to increase our weight for resistance weekly, increase our speed in speed work and training and increase our long runs on the weekends.  We have been doing this for the last month-about the time I have been stagnant with the weight loss.  

So the plan?  Gotta have a plan.  Keep it positive.  

Use this to motivate.

I am not gaining so that is good news.  I am staying the same.

I will continue to lift and increase weight and distance until we go on spring break here in a couple weeks.

At that time, it's inevitable, that we will not be able to do the level of weights the entire time we are gone.

That will be our back off period to let our bodies rest before we do another increase.

Sort of like when you are training for a half or marathon.  

You run with a 10% increase for several weeks in a row then you back off a week on mileage before another increase.  It makes you stronger and recharges you both physically and mentally.

So they say.

I ran one half marathon and I was ill prepared at that time.

I have done many training plans and been successful at increasing my times and distance though.

It works!

Here is our weight training work out

SPARTACUS

We took this from the Men's Health Website.

I have to take a few options but it works well for both Tom and I.

I want to add some core training.

We run for 10-15 minutes before and after for a total of about 3 miles.

We do this on Sundays and then Body Pump two other days.

Tomorrow we do a long run.  We're thinking in a town nearby instead of here for a change of scenery.

I am sure the trails are a muddy mess right now.  

I'm not opposed to getting my sweet shoes muddy but not that muddy.

The route looks like a 10k minimum (we are going to see how we feel) with a gigantic hill!

I am really excited also to try out some natural ideas for fuel during the long runs.  I liked a page on Facebook called Distant Runners and asked if anyone had ideas for clean (not processed ) energy on the run.  I got lots of help!  Love those Running Community Sites!

Click HERE for 

Ciara's Chocolate Peanut Butter Energy gel recipe.  

An all natural version of GU

Click HERE to go to Ciara's Blog
and get the recipe for this recovery drink shown above.

I want to try this recipe for a natural energy gel

but tomorrow I am going with just straight organic honey.

Click HERE for Ciara's energy gel

And a bonus thing I learned about the honey that I will need to test out...
My friend Shelly says that I should use local honey.  It helps with the allergens because the bees collect the local allergens.  COME ON SPRING! Mama needs to get to a farmers market!

As for other dietary concerns related to fitness...

The toe is unchanged.  My painful knees from all the squats are taking front and center now on the annoyance scale.  My podiatrist suggested putting Biofreeze on my sore joints before my run and I have to admit I think it's helpful.  I have taken anti inflammatories she prescribed by try not to.
I worry a little about taking them.

Read about that HERE from Daily Spark
In a nutshell, it hinders your bodies natural response to healing itself making it take even longer to recover.

The reason, these meds have been shown to decrease tissue regeneration, decrease collagen repair, as well as increasing gastrointestinal and kidney issues when taking them over a long period of time. And because they are also a pain reliever, these meds can mask pain, therefore a runner may run through an injury unaware of the damage that may be occurring.

I like this article on what eating anti inflammatory foods can do to speed your healing process. BodyBuilding.com

I'm chowing the salmon for now ...... and pineapple.Icing the knees and the toe in prep for tomorrow.

Happy Friday guys!
Next week for motivation I am going to take my measurements again.
Nailbitter, I know.  Ha Ha

Hunger and Temptation

No temptation has overtaken you that is not common to man.  God is faithful, and He will not let you be tempted beyond your ability, but with the temptation He will also provide the way of escape, that you may be able to endure it.

1 Corinthians 10:13

There are times I am so hungry or having a craving so badly I go to great lengths to appease it.

Like when I really want something sweet and chocolaty but we don't have it OR I am fighting it.

Then I am basically an addict in a crack house.

I'm serious.

I do things like this:

This is my attempt to make a healthy brownie or breakfast bar that has a chocolate taste.

It was gross.

The good news is that I wasted time and took my mind off my quest for chocolate.

Yesterday, I ran 10 miles.  My longest run this year.... and maybe even last year.

I got up at 4:30 which meant by 10 am I was hungry for lunch then at 2 pm I was hungry again.

(I might tell you about this every post for a while.  I am pretty happy with myself.)

I tried  everything!  This was a lunch concoction.

IT. WAS. SO. HARD.

Here's a little back ground on tracking my food intake and activity output to get you to speed...

On Weight Watchers I can eat 26 points a day.  I get 49 weekly points.  I also get extra points for activity.

My run gave me 18 extra points.  I can use any or all of those weekly and activity points through the week.

Yesterday, I ate all my daily points then 21 more.  That's a lot.

Most days I go over 3 to maybe 10 points.

It felt like a fail.

Because of feeling icky, losing my voice, and gaining weight I have come to believe that most of what you put into your body should be for the purpose of fueling it.  

The "Eat to Live" mentality.  

Finally,  after thinking about this from about 2 pm until 8 pm I ate a peanut butter (Smart Balance not PB2) and jelly (Fruit spread) indulgent sandwich (White whole wheat bread) that measured out to 10 WW points.

It was my crack at that moment.

I then settled down and fell asleep.

In reading the verse at the top, at first, I couldn't think of a way in the world that God provided me a way out of that temptation.

Then I realized it was probably the run itself.

That over eating yesterday was offset by the run itself.

God gave me the strength to run that run and I have no shame at all in eating like I did yesterday.

I only hate the amount that I thought about the food.

That brings me shame.

Sometimes when I think back I hate this obsession with food.  

It causes shame to me to take up so much of my time to count points, plan, shop, research and find recipes.

I feel like it's not Godly to be so fixed on something.

So many people in the world are just trying to live until the next day!

But I also know from that verse that everyone in this world has their vice. Maybe more than one.

My struggle is not unique.

My struggle is my own and it IS BIG to ME.

And God wants me to learn to trust in Him and lean on Him.

I shouldn't hide these struggles AND I SHOULD give him glory in the victories.

So I am thankful today that I could run those 10 miles with the man of my dreams.

I am thankful today that I am not sore because I had the right food, clothes and equipment to run.

(sorry love these shoes)

I am thankful today for the Chiropractor God put in my path that is helping me to heal.

(those are the acupuncture needles)

I am thankful today to be surrounded in prayer by my church, family and friends.

I am thankful that I have the courage to write these things on my mind.  

The greatest satisfaction would be that they might be a testimony to someone in a similar situation someday.

Praise God for all that I can do and all that I have in this life.

Please help me to concentrate more on that than on what I don't or can't have in the moment.

CAN I GET AN AMEN?!

For I can do everything through Christ, who gives me strength.

Philippians 4:13

(I wish I had a picture flexing here.  That would have been so funny!)

Histamine.

I am no expert on distance running.

I like to run and I am slow so the challenge of running far suits me.

Those squats I do at the gym are perfect for propelling the junk in my trunk!

I burn lots of calories and it doesn't really bother my cardiovascular issues like allergies and asthma.

Except.... for how I will later explain in this post.

Today hubs and I set that alarm for 4:30!

Coffee.. and you guessed it :poop:

Dress and out the door.

There we are at 5 am in the driveway heading out.

Look we're smiling.

The run was over 10 miles-to Peoria where my husband works.

We didn't know what the trails would be like.  It was fairly clear the first couple miles. 

A few icy patches.

Then this...

For someone who likes to trail run I don't know why this wasn't fun.  

It was already trampled on and then refrozen so my knees were killing me.

It was slow going for a bit.

We made it to East Peoria and up that hill on the bridge by Walmart.  

Running at times a 9 minute mile pace and others an 11 minute mile pace.

I ate figs and half a banana trying to keep from putting things that were too processed in this body.

Done!  SAWEEETTT!

Then it starts.

Histamine.

When this first started happening over a year ago I had no clue what was going on.

Allergies?  Asthma?

Then it happened inside too but mostly outside.

I'd use my inhaler.

No help.

For hours or should I say FOUR hours I would wheeze, cough, sneeze, eyes watering, runny nose.

Miserable.  Can't sleep.  Congestion.

Two allergy meds, an inhaler and benedryl couldn't help.

Then....research.

I am overheating and when some people overheat they produce histamine.

The best and most natural healthy answer?

Get your core body temperature down as quickly as possible.

Douse your head with cold packs or cold water or cold air.

Anything but quickly before the inflammation starts.

So there in the ELM parking lot in 25 degree weather I stripped down all but my base layer.

Windows open in the van.

Trying to cool myself.

It works!  It took about 10 minutes but it works

Now....

Eating this concoction of leftovers at 10:15 because when you get up at 4:30 and run 10 miles you are hungry for lunch at 10!

Happy Friday!

Hallux limitus

Not to be confused with I am Spartacus!   

Ha Ha stole that from the hubs!

Hallux limitus

That's not my x-ray but it might as well be.  Mine looks very close to that.  Basically, it's arthritis in my big toe joint.  I still run but I can't wear heels (GASP!) and I can't do plyometric workouts or even lunges very well.  Jumping-that's out.

I have had for maybe 9 months.  The  Chiro took a stab at it but she says I need a podiatrist.  That makes her super awesome too.  I just love when people can say. "I don't know." I think that's classy.  You don't have to know everything and I respect you more for admitting it.

So I went to the podiatrist.  She explained that I need the orthotics but they might need adjusted.  Since I no longer have plantar Fasciitis problems I thought the orthotics started this whole toe thing.  Apparently I need a rigid surface underneath that toe.  I also have to get the inflammation under control with a stronger anti-inflammatory.  I tried a natural anti-inflammatory for the last four days but I don't feel like it did a darn thing.  Lastly, I need to put some biofreeze on that nasty thing before I go on a run or whenever it hurts.  

I might need stock.

I'm still running and doing body pump and all those goodies. That's me with the trainer at the gym.  That girl is due in May....with a baby.  She is amazing!